Strength

Half Kneeling Med Ball Lumberjack

The Half Kneeling Med Ball Lumberjack exercise develops strength and stability for core and shoulders, simulating physical tasks like golf or baseball swings. The half-kneeling position promotes lower body stability with a high to low chopping motion.
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Half Kneeling Med Ball Lumberjack instructions
Step-by-step instructions
1
Begin in a half kneeling position with one knee on the ground and the other foot placed forward in line with your hip.
2
Hold a medicine ball with both hands, resting it on the outside of your front-most thigh.
3
With a stable core and upright posture, generate power to swing the ball up and across your body to the opposite shoulder.
4
Control the ball as you bring it back down in the same pattern back to the starting position.
5
Repeat with the opposite knee forward and the ball starting on the outside of the opposite thigh.
Begin in a half kneeling position with one knee on the ground and the other foot placed forward in line with your hip.
Hold a medicine ball with both hands, resting it on the outside of your front-most thigh.
With a stable core and upright posture, generate power to swing the ball up and across your body to the opposite shoulder.
Control the ball as you bring it back down in the same pattern back to the starting position.
Repeat with the opposite knee forward and the ball starting on the outside of the opposite thigh.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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